Friday, February 23, 2018

Shoulder Strengthening for Swimmers

Shoulders are the most
used muscles in swimming, which is why it is important to strengthen and
stretch them. Strengthening your shoulders will not only help prevent injuries,
but will also help your performance on your swims. Here are the best exercises
and stretches to help keep your shoulders at their best.

External Overhead
Rotations

For this exercise, you
will need a light dumbbell. Grab the dumbbell in your left arm. Stretch your
left arm out and bend your elbow, so that your left hand is pointing to the
floor. Slowly raise your hand from pointing downwards to pointing in front of
you, almost like you were going to throw a punch, and then raise it until your
left hand is facing the ceiling. Repeat this exercise for at least 10 reps
before switching arms.

Rows

This exercise requires
a press bench, or table. In a pinch two chairs that you can lie on your stomach
and stick both arms through will work. You will also need some light dumbbells.
Start by lying on your stomach with a dumbbell in each hand. Let your arms hang
in the resting position. Squeeze your shoulder blades together and lift both of
the dumbbells up to your chest. Your elbows should be pointing towards the
ceiling. Be careful not to rush through this exercise.

Scapular Punches

Grab a yoga mat or a
towel and your light weight dumbbells. Lie on the ground with the weight in
your left hand. Your left forearm and hand should be punching towards the
ceiling. Punch your arm straight out towards the ceiling until your shoulder
blades are off of the floor. Slowly lower your shoulder blades back down to the
floor, but keep your arm straight in the air. Do 20 reps and then switch arms.
This helps with shoulder stability, which prevents injury.

Lateral Raise

Start with your trusty
dumbbells in each hand and your feet shoulder width apart. Bend your torso
until it is parallel with the ground. Your arms should be hanging towards the
ground, but make sure to maintain a straight back. Raise the dumbbells out
towards the ceiling, until your arms are stretched out to your sides making a
“T” shape. Another way to think of this exercise is to pretend you are a bird
and need to flap your wings. Slowly lower your arms to the starting position
and repeat.

Shoulder Raise

Hold your dumbbells
straight out in front of you with your feet shoulder width apart. Lower the
dumbbells so they are just in front of your thighs. Then raise the dumbbells
almost to the starting position. Lower the dumbbells just below your belly
button and then raise them just above your belly button. Return to the starting
position. Repeat this sequence of raising and lowering 5 times.

Waiter Tips

For this exercise, you
will need a resistance band and a mirror. Wrap your hands in the band, so that
they are about shoulder width apart. Stand in front of the mirror and pull your
hands apart, while keeping your upper arms close to your body, until they are
parallel to the side of your body. Check the mirror to make sure your shoulders
are not shrugging. Return to the start position and repeat 15 times. This
exercise helps strengthen your rotator cuffs.

Stretching Time

Upward Plank Pose

To do this stretch,
find a surface that you will not slip on. Start by sitting down on the floor,
with your feet stretched in front of you. Place your hands beneath your shoulder,
and when you are ready inhale and press down on your hands and feet to lift
your body in the air. Let your head drop and hold the pose. Your body should be
straight and look like a diagonal line.

Becoming a Table

From the Upward Plank
Pose, rock up towards your head. Shift your legs until your feet are
perpendicular to the ground. You should look like a makeshift table. Take a few
deep breaths and then return back to the ground.

Streamline

Start this stretch by
raising both your arms over your head. Place your right hand over your left
hand. Keep your hands together and push up towards the sky. You should feel it
in your shoulders and in your back. Hold this position for a few moments then
lean to the left and hold. Return back to the main stretch, and lean to the
right and hold. This stretch will help alleviate any tight muscles that might
be sore in the next few days.

Keeping your shoulders
strong and stretched will help you perform at your best. Strengthening your
shoulders will also help prevent injuries from occurring. Remember to stretch
out after your workouts to keep your shoulder muscles from tightening up.